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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio *Preferably Rower or Assault bike |
5 min |
Zone 2 (*60-70% heart rate max) |
Zone 1 (*50-60% heart rate max) |
|
Heart Rate Maximum Formulas Training Formula:
220-age = maximum heart rate: Train at the desired % of this maximum heart rate |
|||
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
10x |
Add lift-off |
Decrease range |
|
|
Shoulder ABC at Wall |
1x |
Weighted ball |
Lower arm placement on wall |
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder & wall |
Lower arm position |
|
|
30x |
Push-up position |
Perform on wall standing |
|
|
10x each arm/leg |
Raise same side arm/leg |
Perform arm & leg separately |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets of 6-12 |
Increase weight/Pause |
Bench block |
|
|
3 sets of 6-20 |
Weighted vest TRX strap |
Lower bar |
|
|
3 sets of 6-12 |
Increase weight/Pause |
Perform in ½ kneel |
|
|
3 sets of 6-12 |
Weighted vest |
Use resistance band assist as shown in video |
|
|
3 sets of 6-12 |
Increase weight |
Decrease weight |
|
|
1 set of 6-20 |
Increase ball weight |
Lighter ball |
|
|
3 sets of 6 I, Y, T |
Increase weight |
Lie on bench |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue foam roller |
Seated in chair |
|
|
10x each arm no holds |
Increase range |
Perform standing on wall
Bend elbow |
|
|
10x each arm no holds |
Add hold |
||
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder & wall |
Lower arm position on wall |
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.